August 23rd, 2018 By Kojak

15 of the top notch from the area rolled out of the fartsack and answered the call on this most unexpected of cool morns.  The topic came up of a bunch of guys standing around in a circle staring at each other.  Couple comments of guys’ statures, or lackof, were brought up and it went downhill from there.  Clock hit 0530 and the point was made that a certain clock curmudgeon wasn’t here to remind us so off we went.  YHC thinks it went like this………………………..

 

WARM-UP

Mosey to the middle school track but stop at school entrances to do some SSH’s and Windmills

 

THE THANG

Partner up:  Partner1 runs around track while partner2 does 10 bear crawls and then lunge walks until P1 catches up.  Flapjack and continue around the track until one full lap is done.

 

Do 5 jump squats at top of the stairs and 5 merkins at bottom.  Keep going until down to 1 rep of each.

 

MARY

Flutter Kicks x 45 (with a 6″ hold after about 30 reps)

Reverse Crunch x 25

Freddy Mercurys x 20

LBC’s x 20 (courtesy of SunDial)

Merkins 10 OYO

Various plank exercises

 

Count-off and Name-a-Rama

 

COT

 

ANNOUNCEMENTS

–Hope OVER Heroin opportunity 9/7&9/8 (SSMinnow/Terrible Towel).  Check out the PB on Slack.

–Q Source Grinder Saturday the 25th at Rocky River Coffee after the Railyard.

–First Hickory Ridge football game this Friday so come check out Venture Church on Tailgate Alley.  Sounds like good times.  Also Movies in the Park sponsored by Venture Church tomorrow.  Activities start at 6PM and the movie Wonder starts at dusk.

 

MOLESKIN

–Good to see SunDial back out but A) He is not moving anytime soon B) He wasn’t aware of the start time change to 0530 C) When your watch is set late then you’re going to be late.  That is all.

–Starsky and DT were smart and didn’t want to join us rule breakers for the first part of the workout.  They quickly improvised and kept moving.  Way to work fellas!!!

–Tclaps to Bull for pre-run and SS for pre-speed work.

–Anybody talk with the shirtless guy running the track?  Guess we’ll see him the next time.

–Lots of fast guys out there this morning.  Rerun and HKP were burning up the track.

–Yes Teen Spirit Scooter is like 7 feet tall so he is fast.

–Thanks to T-Bone and Gapper for teaming up with me and pushing me.

–Practice is definitely picking up the pace out there.  Guess all the practice is paying off………………………..

–For a couple of Clydesdales Posh and Tumbler handled this workout with ease.

Harrisburg, The Ridge

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